Understanding the Connection
Diet does not cause or cure ADHD, but making mindful changes in your diet can improve your symptoms, including energy levels, focus, and mood. A balanced, healthy diet supports brain function and may help manage some ADHD-related behaviours. Below, we explore the five main food groups, their benefits, and the role of food additives and stimulants, helping you make informed dietary choices.
The Five Food Groups for a Balanced Diet
A well-rounded diet includes all five of these food groups. Each plays an important role in maintaining energy, brain function, and overall health.
1. Carbohydrates
Carbohydrates should make up about one-third of your diet. They are divided into two types:
Complex carbohydrates: Found in whole grains, such as brown rice, whole wheat pasta, oats, and potatoes with skin. These break down slowly in your body, providing steady energy throughout the day, supporting focus and digestion.
Simple carbohydrates: Found in sweets, fizzy drinks, and processed snacks. These are broken down quickly, often causing energy spikes followed by crashes, which can affect your attention, memory, and mood. It’s best to limit these.
2. Fruits and Vegetables
Packed with vitamins, minerals, and fiber, fruits and vegetables are essential for overall health, including brain development and function. Aim to include five servings a day. You can incorporate fresh, frozen, dried, or tinned options into your meals and snacks.
3. Protein (Meat, Fish, Eggs, Beans, and Legumes)
Protein is critical for muscle growth, tissue repair, and overall brain health. Foods like lean meats, fish, eggs, beans, and legumes provide the necessary nutrients.
Oily fish, such as salmon, mackerel, and sardines, contain omega-3 fatty acids, which are thought to help with brain function and may reduce some ADHD symptoms. It’s best to get omega-3s through food rather than supplements, as guidelines like NICE CG72 do not recommend omega-3 supplements as a treatment for ADHD.
4. Dairy Foods
Dairy products like milk, cheese, and yogurt are great sources of calcium, which supports bone health. Aim for three portions of dairy per day. While some studies suggest that casein, a protein in dairy, might impact behavior in some individuals with ADHD, the evidence is mixed. If you notice any behavioral changes linked to dairy, consider consulting a dietician.
5. Fats and Sugars
While fats are a necessary part of your diet, it’s important to limit foods high in unhealthy fats and sugars, such as fried foods, pastries, and sweets. These can negatively affect mood and energy levels, and long-term, they can contribute to heart issues and weight gain. Opt for healthier fats like those found in nuts, seeds, and avocados, and try to keep sugar intake low.
Food Additives and ADHD
Some food additives, particularly artificial colors and preservatives, have been associated with increased hyperactivity in people with ADHD. If you notice that certain foods impact your focus or behavior, consider reducing or avoiding additives like:
E102 Tartrazine (yellow)
E110 Sunset Yellow (orange-yellow)
E122 Azorubine Carmosine (red)
E133 Brilliant Blue (blue)
E211 Sodium Benzoate (preservative)
Consult a dietician if you want to explore whether reducing these from your diet could help.
Caffeine and ADHD
Caffeine, found in coffee, tea, energy drinks, and chocolate, can have a strong impact on individuals with ADHD. As a stimulant, it might improve focus for some, but it can also lead to restlessness, anxiety, or disrupted sleep in others. If caffeine affects you negatively, try switching to decaffeinated drinks or limit your intake, especially in the afternoon and evening.
Hydration and ADHD
Staying hydrated is vital for maintaining concentration and energy levels. Aim to drink 6-8 glasses of water per day. Keep a bottle of water nearby to remind yourself to stay hydrated throughout the day.
Tips for Managing Meals with ADHD
Whether you’re an adult with ADHD or a parent managing your child’s diet, meal planning and creating a routine can make eating healthier easier. Here are some strategies:
Limit impulsive snacking by keeping sugary and fatty foods out of sight.
Plan regular meals: Structure your day around set mealtimes and snack times to avoid erratic eating habits.
Minimize distractions during meals to help focus on eating, making it a calm, structured activity.
Try new foods gradually: Introduce a variety of healthy foods, and don’t be afraid to experiment. Involving your child or yourself in cooking can make it more enjoyable.
Reward yourself or your child for sticking to healthy eating patterns with non-food-based incentives.
While diet won’t cure ADHD, these adjustments can help manage some symptoms and promote a healthier lifestyle. If you’re considering more significant dietary changes or need support, consult a clinician to tailor a plan that works best for you or your child.
Helpful Resources:
Websites
Books
Finally focussed by Dr James Greenblatt
Smart foods for ADHD and Brain health by Rachel Gow
They Are What You Feed Them: How Food Can Improve Your Child's Behaviour, Learning and Mood by Alex Richardson
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